1. SwingStand with your feet hip-width apart in a squats position and hold the kettlebell between your legs. Then swing it to the front, and stand up with hands straight in front of you. Get the kettlebell chest-high and as you move, make sure that your back is straight.

To complete the exercise, bend your knees, push your bottom out a little, swing the kettlebell to between your legs. Do this eight times.

Swing. Photo by Rohanis Shukri.

2. Front squatThis exercise is just like a squat but with added weight using the kettlebell. For extra resistance, hold the equipment on your chest instead of your arms and shoulder.

To do a squat, stand with your legs hip-width apart, and then drop down to below your knees, or as low as you can. Use one arm to stay balanced and keep the abdominal muscles tight. Move to starting position and repeat seven times.

Front squat. Photo by Rohanis Shukri.

3. PressThe kettlebell press mimics the movement of putting things on a high cupboard or an airplane’s overhead compartment.

Stand up straight. Use one arm to hold the kettlebell by its handle and lift it above your head. Keep that arm straight and use the other arm to maintain balance. Do this eight times.

Press. Photo by Rohanis Shukri.

4. HollowThis exercise helps to create stronger shoulders. As you stand, start by holding the kettlebell with both hands with the bottom of the bell facing you. Then raise it above your head, and move it in an anti-clockwise motion until you complete one round. Repeat for another seven times.

Hollow. Photo by Rohanis Shukri.

5. DeadliftA deadlift is similar to picking an object off the ground. Start by standing hip-width and hold the kettlebell with both hands in front of you. Keep shoulders wide and lower via squats position until the bottom of the kettlebell touches the ground.

Make sure to move using your hips, bend the knees as necessary and keep the back neutral. Once the bell is on the ground, stand up straight again.

Do this eight times, before repeating all the exercises in order for six rounds.